Running: 10 Mile Run or Army 10-Miler, Beginner: 1.5 to 3.5 hrs/wk
Gale BernhardtAll plans by this Coach
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This 16-Week training plan is for the runner looking to step-up to a new distance and successfully complete a 10-mile event. Personal speed records will come at another race. The beginner plan is written for athletes intending to run, or run and walk, the event at a pace between 11 and 15 minutes per mile (finish time at 1:50 to 2:30). If you use the training plan “as is”, it is a 16-week program. The first week of the plan has you running three or four days. Two of the days are 20-minute runs and the third day is a 30-minute run. The plan helps you progress to a long run around two hours in length in Week 14. Every three or four weeks, rest weeks are included to help you recover, get stronger and faster.
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Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|2:11 hrs||2:00 hrs|
Day Off x3
|Workouts Per Week||Weekly Average||Longest Workout|
||2:11 hrs||2:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor